3 rounds for quality
3+3 TGU 32kg/20kg
3 BAR MUs
3+3 pistol squats
1 min in ATG squat

Aerobic capacity:

4min easy
1min fast
1min rest

choose 1-3 machines and go 1-3rounds

Maastaveto 3x80%, 2x85%, 1x90%

Veto polviin 5x5x50-60%
-2s stoppi

Pohkeet 1x30-50
-omalla painoilla

Niskajumppa 20+20+20
-1-3 kierrosta

Kyykky 3x3x75%

Stoppi-kyykky 3x7x50%
-1s stoppi

Jalkojen/polvennostot riipusta 5x15-25

Yhden käden kulmasoutu käsip 1x12-20
-1 lämppäsarja alle ja sitten 1 ”all out”-sarja

AMRAP 5:
wall-balls @9/ 6
EMOM 3 deadlift @110/ 60

-3:00 rest-

AMRAP 5:
wall-balls @9/ 6
EMOM 3 deadlift @90/ 50

Score: total number of wall-balls

Minden perc három deadlift-el kezdődik és a percből visszamaradó időben lehet a wall-ball ismétléseket gyűjteni. Öt perc után 3 perc pihenő és újra, csak a deadlift súly csökken.

Eredmény: összes wall-ball ismétlés

alternating A1 & A2, 3 rds

A1 2min amrap
2-4-6-8-- Push Press w/2 DBs
4 x Burpee
2-4-6-8 Squat w/2DB
4 x burpee

rest 1min

A2 2min amrap
Row 8/6 cal
2-4-6-8 Pull up
Ski 8/6 cal
2-4-6-8 T2B

rest 1min

5x
New set start every 6th minute

20/15 Cal.
9 Deadlifts 100/70kg
15 Burpees
21 Wall Balls

EMOM 7

Snatch High Pull + Hang Snatch + Overhead squat

EMOM 5

3 Snatch Balance

5 sets, new set every 3min. (Total of 15min):
5 Deadlifts
5 Bench press

Go AHAFA and do as a superset. Same weight in all sets. No bouncing and every deadlift with "dead" barbell, no tng. Use narrow grip for bench.
Score the weight deadlift + bench (for example 180+120=300)